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Extra Arms

by Joshua S.
64 athletes joined

Program Description

An additional Arm Program for ectomorphs who struggle in growing them. Don't forget to progressively overload each week.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 05, 2025 11:57
  • Last Edited
    Jul 12, 2025 08:37

Summary

Unleash your upper body potential with the "Extra Arms" program! Over the course of 5 weeks, you'll dedicate just 2 days a week to targeted arm workouts designed to build strength and definition. This program features a variety of exercises, including Hammer Curls, JM Presses, and Skull Crushers, ensuring comprehensive engagement of your biceps, triceps, and forearms. Perfect for those looking to enhance their arm aesthetics and overall upper body strength, this plan is your ticket to impressive gains. Get ready to feel the burn and see the results!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
RPE 9.5
2
JM Press
2
6-10 reps
RPE 9.5
3
Skull Crusher (Barbell)
2
6-10 reps
RPE 9.5
4
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9.5
6
Dip (Bodyweight)
1
30 reps
RPE 8.5
7
Wrist Curls
2
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
RPE 9.5
2
JM Press
2
6-10 reps
RPE 9.5
3
Skull Crusher (Barbell)
2
6-10 reps
RPE 9.5
4
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9.5
6
Dip (Bodyweight)
1
30 reps
RPE 8.5
7
Wrist Curls
2
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
RPE 9.5
2
JM Press
2
6-10 reps
RPE 9.5
3
Skull Crusher (Barbell)
2
6-10 reps
RPE 9.5
4
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9.5
6
Dip (Bodyweight)
1
30 reps
RPE 8.5
7
Wrist Curls
2
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
RPE 9.5
2
JM Press
2
6-10 reps
RPE 9.5
3
Skull Crusher (Barbell)
2
6-10 reps
RPE 9.5
4
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9.5
6
Dip (Bodyweight)
1
30 reps
RPE 8.5
7
Wrist Curls
2
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
RPE 9.5
2
JM Press
2
6-10 reps
RPE 9.5
3
Skull Crusher (Barbell)
2
6-10 reps
RPE 9.5
4
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9.5
6
Dip (Bodyweight)
1
30 reps
RPE 8.5
7
Wrist Curls
2
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
RPE 9.5
2
JM Press
2
6-10 reps
RPE 9.5
3
Skull Crusher (Barbell)
2
6-10 reps
RPE 9.5
4
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9.5
6
Dip (Bodyweight)
1
30 reps
RPE 8.5
7
Wrist Curls
2
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
RPE 9.5
2
JM Press
2
6-10 reps
RPE 9.5
3
Skull Crusher (Barbell)
2
6-10 reps
RPE 9.5
4
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9.5
6
Dip (Bodyweight)
1
30 reps
RPE 8.5
7
Wrist Curls
2
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
RPE 9.5
2
JM Press
2
6-10 reps
RPE 9.5
3
Skull Crusher (Barbell)
2
6-10 reps
RPE 9.5
4
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9.5
6
Dip (Bodyweight)
1
30 reps
RPE 8.5
7
Wrist Curls
2
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
RPE 9.5
2
JM Press
2
6-10 reps
RPE 9.5
3
Skull Crusher (Barbell)
2
6-10 reps
RPE 9.5
4
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9.5
6
Dip (Bodyweight)
1
30 reps
RPE 8.5
7
Wrist Curls
2
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
RPE 9.5
2
JM Press
2
6-10 reps
RPE 9.5
3
Skull Crusher (Barbell)
2
6-10 reps
RPE 9.5
4
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9.5
6
Dip (Bodyweight)
1
30 reps
RPE 8.5
7
Wrist Curls
2
8-15 reps
RPE 8
Week 1
1 / 5 Weeks
Day 1
1
Hammer Curl
2 Sets
6-10 Reps
@9.5
2
JM Press
2 Sets
6-10 Reps
@9.5
3
Skull Crusher (Barbell)
2 Sets
6-10 Reps
@9.5
4
Bicep Curl (EZ Bar)
2 Sets
8-15 Reps
@8
5
Reverse Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
@9.5
6
Dip (Bodyweight)
1 Set
30 Reps
@8.5
7
Wrist Curls
2 Sets
8-15 Reps
@8
Day 2
1
Hammer Curl
2 Sets
6-10 Reps
@9.5
2
JM Press
2 Sets
6-10 Reps
@9.5
3
Skull Crusher (Barbell)
2 Sets
6-10 Reps
@9.5
4
Bicep Curl (EZ Bar)
2 Sets
8-15 Reps
@8
5
Reverse Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
@9.5
6
Dip (Bodyweight)
1 Set
30 Reps
@8.5
7
Wrist Curls
2 Sets
8-15 Reps
@8